Patience, But With Urgency
Mon, 04/23/2012
7 mile hill-climb on treadmill in 45:00 + 8 x strides
* Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors.
Tue, 04/24/2012
3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90")
* Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger.
Wed, 04/25/2012
7 miles recovery around Elkridge in 44:04
Thu, 04/26/2012
7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides
* 10:10, 19:47 (9:37), 29:17 (9:30), 39:08 (9:51*), 9:47 (9:20)*... * stopped to stretch. Still not running smoothly, but getting better. PTO to say home with the girls, so opted for a 1.5 mi hilly loop around my house to keep an eye on the girls while they watched The Muppets.
Fri, 04/27/2012
12 miles steady around Patapsco Valley State Park in 1:20:53
Sat, 04/28/2012
7 mile progression (15min easy, medium, hard) + 5:00 + 15:00 of 1 min on/off (9M)
Sun, 04/29/2012
17 miles steady thru Patapsco, including two Ilchester summits in 1:52:23
Total
67 Miles
* Now that's a week of training. Great decision to revisit with Coach Phillips... basically immediately getting in some volume and intensity, but am revealing my weakensses (continued right glute), but on today's long run, I stretched at 80-min and attacked a final 5 mile hilly loop, including the 18% grade on Ilchester and hit 32:23 for that final loop. Pretty damn solid and better that my last 30min was better than my last 30min of the first 80-min. Now I need to keep the fire burning.
7 mile hill-climb on treadmill in 45:00 + 8 x strides
* Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors.
Tue, 04/24/2012
3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90")
* Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger.
Wed, 04/25/2012
7 miles recovery around Elkridge in 44:04
Thu, 04/26/2012
7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides
* 10:10, 19:47 (9:37), 29:17 (9:30), 39:08 (9:51*), 9:47 (9:20)*... * stopped to stretch. Still not running smoothly, but getting better. PTO to say home with the girls, so opted for a 1.5 mi hilly loop around my house to keep an eye on the girls while they watched The Muppets.
Fri, 04/27/2012
12 miles steady around Patapsco Valley State Park in 1:20:53
Sat, 04/28/2012
7 mile progression (15min easy, medium, hard) + 5:00 + 15:00 of 1 min on/off (9M)
Sun, 04/29/2012
17 miles steady thru Patapsco, including two Ilchester summits in 1:52:23
Total
67 Miles
* Now that's a week of training. Great decision to revisit with Coach Phillips... basically immediately getting in some volume and intensity, but am revealing my weakensses (continued right glute), but on today's long run, I stretched at 80-min and attacked a final 5 mile hilly loop, including the 18% grade on Ilchester and hit 32:23 for that final loop. Pretty damn solid and better that my last 30min was better than my last 30min of the first 80-min. Now I need to keep the fire burning.